Increasing the pectoral "split"

[SaiBoT]

I'm with the Dabuff, if you focus on hypertrophy of the pecs overall for long enough the vertical split will become evident.

Even so I think that with neutral grip dumbell press with focus on the contraction point should help a bit. Not so much the flyes because the stimulus through weights on top it's minimal, unless you are a freak who can do flyes with the same weight that you can press

 

[dabuffguy]

I'm with the Dabuff, if you focus on hypertrophy of the pecs overall for long enough the vertical split will become evident.

Even so I think that with neutral grip dumbell press with focus on the contraction point should help a bit. Not so much the flyes because the stimulus through weights on top it's minimal, unless you are a freak who can do flyes with the same weight that you can press

Absolutely. Tight contractions up top with dumbbells is your best bet. The range of motion you can use with dumbbells allows the muscle to do complete contractions. BB bench limits the squeeze at the top quite a bit.

 

[LeoG]

Bent forward dumbell crossovers ala Bill Pearl. Hold the contracted position for a few seconds and switch arms as to which is on top each rep.

 

[the.gladiator1987]

Just work out the chest, squeeze at the top ofevery rep, and your pecs will eventually look better because they are bigger. You cant work out inner chest. Thats dumb. Do 20 sets of close grip bench and tell me if your inner chest is more sore than your outer chest

 

[bblazer]

Thanks for all the advice. Being just a stoopid PLer, my knowledge base is pretty narrow. I have no idea how to even begin a conversation about "sculpting" anything.

B-

 

[PWR]

Just work out the chest, squeeze at the top ofevery rep, and your pecs will eventually look better because they are bigger. You cant work out inner chest. Thats dumb. Do 20 sets of close grip bench and tell me if your inner chest is more sore than your outer chest

Whats dumb is if you think you cant target different areas of your chest. But, at 21 I thought I knew it all too....

 

[wills_got_rythm]

There is a whole other thread about this going back to 2001 I think. But it has the same BS as what is being spouted in this thread. I personally agree with PWR. You can tell the guys who have just been flat benching versus the guys who target the whole muscle with the 3 or 4 different excercises. Its been my experience too that the different exercises hit the differents areas of the muscle.

I also always say, stick to what works for you.......

 

[cobracock1979]

This works for sure. Try a 5x5. It seriously works the inner and upper chest.

I only do it 2xmonth out of sheer vanity, but it works...

Chest Exercises - Straight Arm Dumbbell Pullovers

 

[gjohnson5]

There is a whole other thread about this going back to 2001 I think. But it has the same BS as what is being spouted in this thread. I personally agree with PWR.

I also always say, stick to what works for you.......

I personally disagree. I have yet to hear any evidence in any forum about being able to target portions of the chest muscle. There is no evidence that that inner chest can be worked differently from any other part of the pectoralis major muscle.

Wide grip bench does not work outer chest any better then close grip and vice versa with inner chest. There is no inner or outer chest muscle.

 

[bblazer]

I personally disagree. I have yet to hear any evidence in any forum about being able to target portions of the chest muscle. There is no evidence that that inner chest can be worked differently from any other part of the pectoralis major muscle.

Wide grip bench does not work outer chest any better then close grip and vice versa with inner chest. There is no inner or outer chest muscle.

Try page 54 of the Second Edition of Strength Training Anatomy by Frederic Delavier.

B-